This summer, Top Santé is a partner of France Inter. THE “Carnet de Santé” podcasts can be listened to on the Radio France website.
Why walk? What are the benefits?
It is often said that there is no point in running, well it is true. We can just walk. But walk actively!
So already, you have to know that we are programmed to walk: Firstly because it allows us to burn calories, but also because each step we take is beneficial to our health.
By walking regularly, for example, you reduce the risk of heart attacks and cancers by 30% and you allow your body to fight against type 2 diabetes, which has deleterious effects on the heart, kidneys and eyes.
We also often talk about psychological benefits
Know it, walking makes you happy! Active walking is very beneficial for stress. It’s not me who says it: there is a physiological explanation for that:
> The more you walk, the more your brain releases endorphins, better known as the hormones of well-being. The advantage is that this secretion does not stop when you finish your effort. Indeed, these endorphins continue to act until reaching a peak 1 hour after exercise.
In the end, the effect can thus last between 2 and 6 hours depending on the duration and intensity of the effort.
And I’m not even talking about the satisfaction of having completed a hike that you thought was a little too difficult for you. It’s always rewarding.
And can you really lose weight by walking?
Yes, but be careful, it all depends on how long and at what pace.
Do you know how long it takes to walk to lose 1 kilo?
About 30 hours at 5 km/h.
Not very encouraging you might say. But from 30 minutes a day in quick steps (the equivalent of 3000 steps), you already begin to burn calories, activate your cardiovascular system and loosen your joints.
Fine, but why 30 minutes?
Because there is a notion of the body’s inertia to take into account for it to work. The body must prepare for the effort at the muscular, respiratory and enzymatic level.
In other words, below a certain duration (and intensity), walking will only help you move. Not much more.
But from 30 minutes, you start to burn calories, and from one hour a day (6,000 to 7,000 steps), active walking will get to the deep fat, and make you lose weight!
So what if you want to get started?
Well already, we will avoid the mistakes not to make: namely starting too hard, not listening to your body and not respecting your rhythm.
Too often, too motivated, we embark on overly ambitious hikes and we end up paying for it. Instead, think gradually, and set yourself reasonable goals, even if it means increasing the intensity during the holidays.
Equipment is important too, right?
Absolutely: Whether for a hike or a simple walk: Opt for real walking shoes, especially if you are a little old. It’s primordial.
Finally, obviously choose time slots where it is not too hot in the morning or late afternoon before dinner, it whets the appetite.
And above all, never forget that walking can gradually become a pleasure and no longer a pain…
